WARM UP
1) Mobility
2) Barbell Warm-up
3) Accessory: EMOM x 5 – Clean High-pull, 3-3-3-3-3
BARBELL
EMOM x 10 – 2 Split Jerks @ 75%
BODY-WEIGHT ONLY
For time / 20 cap:
100 Lunges, 300 Single-unders, Accumulate 3 min Plank Hold
50 Lunges, 200 Single-unders, Accumulate 2 min Plank Hold
25 Lunges, 100 Single-unders, Accumulate 1 min Plank Hold
WOD
For time / 18 cap
21 Bear Complex 95/65 | 75/55
Run 400 meters
15 Bear Complex 95/65 | 75/55
Run 400 meters
9 Bear Complex 95/65 | 75/55
KICKER
For time: 30 WBS + 20 Burpees + 10 Cals Bike